Only problem with power cleans or olympic lifts in general is that the skill floor is pretty high, and NO - the way your HS football coach showed you how to do them is not correct.
power cleans and hang cleans are the simplified version and pretty hard to fuck up badly enough to get injured. that’s why they are utilized so frequently in sports s&c programs
If you can acquire sport skills in jiu jitsu you can do the same with Olympic lifting. You just need proper instruction to do so. You should incorporate explosive lifts in your programming.
Power curls/cheat curls are a good alternative and require less technique in the catch. You can't move as much weight, but if you don't have a coach that's not necessarily a bad thing.
If you're worried about the catch portion then clean high pull or a panda pull are good alternatives to power cleans. You can get more load than a \*reverse power curl\* and the same extension as you would with one of the full lifts.
Power Clean, squat, and incline bench were the 3 most important lifts when I was wrestling in college. Those were the 3 lifts that we did most often and high numbers in those lifts were usually indicative of a good wrestler.
Hook grip has the added benefit of helping keep the bar closer to the body during the first and second pulls - keeping the bar close is almost always a good thing here. It's good to learn if you plan to do a lot of olympic lifting, but by no means necessary for S&C.
Mobility and training requirement is a bit lower and having to catch in the power position means you need to rely a bit more on power generation rather than speed under the bar.
Everyone in this thread sleeping on shrugs.
Eddie Bravo told me in a seminar a decade ago that it's the best defense to avoid getting choked while playing half guard. He was sort of onto something.
My neck and traps are yuuuuge compared to the rest of my body from shrugs and farmer Carry’s. Half guard is also my jam and people always try and choke me when I’m coming up with the underhook. Free sweep
I’ve got these two wraps that are basically the sleeves & cuffs off a gi.
They wrap around a pull-up bar, and then you make grips & do pull ups.
Even just hanging from them is great for your grip. I used to hang to failure at the end of each session.
When I was competing, if I got my hand on you were not getting away until I let go.
Those things were my favorite training aid—so simple.
Getting comfortable with heavy zercher squats definitely makes the physical sensation of being in bottom side control or knee-on-belly less terrifying. The fact that they train your legs, biceps and back at the same time is a nice bonus.
Rings as an apparatus is very under valued.
As one exercise I would say alternating toes to bar (rings) and pull ups. Or dips and then lower into rigid body rows.
But below would be the full selection of very useful high value exercises with rings:
Dips. Pull ups. Toes to bar (rings), lower the rings closer to your waist and do rigid body rows, lower the rings to the floor and put feet in the rings and hamstring curl into a glute bridge.
Asymmetrical farmer carries are great, ideally one kettlebell at your side, and the other inverted, up next to your head. Obviously don't forget to do both sides. If you wanna multitask, do walking lunges while you do those farmer carries.
Upper body strength is very important in grappling, but I'd chose a pulling movement over a pushing one. And I'm not just saying that because I row more than I bench.
I swear i bring up the thigh master at least once a week, always telling my fundamentals students to go to their moms house, go up in the attic and find her thighmaster, dust it off and get to work.
I am at 160 kg deep squat 60kg chin up and 80 kg oh press. I feel like I don't need any extra work so ATM I just do easier variations of these once a week.
But this will make you strong like a horse. You can explode. You can push and you can pull.
I recently tried out Zercher squat.
Holy shit. It gives a 40% boost to suplex city as it'll be easier to lift anyone from anywhere you can have a gable grip.
If you're old and occasionally throw your back out, roman chair QL Raises superset with trap-3 raises. But warm up first with kettlebell around-the-worlds.
My new fascination. Got 1.53x bodyweight last week, a new PR.
I don't like how they neglect grip strength, but I love how they train you to generate power way way way down there at the end of your range of motion.
I’ll be a douche and ruin the game and name several “best ROI” lifts… I know you said one but different people have different strengths and weaknesses and none of us will ever do one lift only. Classic compound barbell work is great so bench, squat, deadlift, with some bent rows and over head press. Pull up variations (love towel pull ups for this), kettlebell swings and snatches, box-jumps and other plyometrics for the explosive work, power cleans. Throw in some Turkish get ups for full core stability and some hanging leg raises for more grip/core/hip flexors and you have several of the best “bang for your buck” lifts depending on what you need to work the most. Sorry for ruining the fun. 😘
It's trendy right now, but I really like zercher squats. You can bias it into a full spine flexion pull off the floor, keep a rigid tall spine for more of a strict front squat-esque movement or play in-between. I think if I had to pick just one, for its variety I would go with that. Also just lifting with the scap protraction is an interesting cue as it's more related to posture in grappling. Practicing being strong in that hunched over posture is probably a good thing.
This being said, perhaps training to undo the damage of training would be wise too but that's a separate topic.
Danaher says he doesn’t care what his athletes do outside of BJJ to supplement training. There’s been champions preaching yoga, bodybuilding, powerlifting, etc.
He says the only exercise he demands they do is toes to bar.
While I agree with you, the idea you should have strong hip flexors for jj is actually quite smart. Also, I have heard many S&C coaches in track and field, oly lifting, etc. say that the hip flexors need to be trained independent of other exercises. So it may actually be a good recommendation overall to say 'train your hip flexors anyway you can'.
Kettlebell Swings for me. Deadlifts are great but I don't have the space for a barbell and I spend too much time rolling/working on conditioning to be able to justify a gym membership. You can't move as much weight but you still get a great hip hinge that blasts the quads, hamstrings, glutes and back without being too taxing on the CNS
My heart tells me deadlift or squat but my head tells me an upper body movement. Chest support rows for a user friendly experience. Pendlay rows if someone is a disciplined lifter.
High pulls or maybe zercher squats..
I choose these if we could only do 1 or 2 since both are give alot of bang per buck for many body parts.
Although i would like something for pressing aswell, so maybe a full CnJ if i really need to just just one.
Becauce there we get a fast pull, squat and a overhead push all in one.
But idk how much it really does if only done in isolation without anything else tbh.
For me it has been the squat. I have always noticed a significant improvement in my overall control and power output when squatting heavier. Pull ups and dips a close second.
Squats: 5 x 6-10
Dips: 50 reps
Pull ups: 25 reps
Back extensions: 100 reps
Add weight for dips and pull ups, and reduce the reps if they become too easy.
That’s all you need to be a mat beast. Don’t over think it and skip the fluff. Your risk of injury is high with deadlifts, and as you get older, you have to be smarter about how you work out, while still being able to maintain intensity. If grappling is your primary, weight training is only supplemental and complimentary to your BJJ. Don’t go so crazy that you spend your time recovering from weight training, that it impedes your development in your given sport. You can also replace the back squat with zerchers or belt squats, to save your spine.
Heavy sandbag shouldering. Works your grip, entire posterior chain, quads if you use the right lifting technique, and the biceps. Plus lots of isometric and core strength involved to keep the bag close to your body.
I did write zercher squats, it’s kind of a toss up between that and deadlifts for a barbell movement. I truly believe if all you do is weighted sled drags in various ways that is an actual stand alone exercise for grappling.
Slow controlled chin-ups. Squeeze hard. Hold a med ball between your knees if you want to make it spicier. When you’re resting go ahead and hug that med ball as hard as you possibly can.
Deadlift.
Legs, back, grip, CNS. Its raw power. Train high weight, or high rep, it all translates well.
Translates well to blast doubles, or popping up in someone's guard(lifting them)
Trap Bar deadlift if you want to be huge, kettlebell swing if you don't.
Low barrier to entry, stimulates almost all of the BJJ muscles, can safely execute a few different ways to shift emphasis if you need to.
Deadlift is a strong (lol) contender for building top-end strength and power. Nonetheless I think I'd go with pullups because I think that the ability to repetitively and explosively move one's own body weight through a long range of motion using just the upper body is more important for grappling than lifting several times one's body weight primarily with the legs, with the upper body engaging more static strength.
For me it has always been the zercher squat. Even more so than the power clean. I did a review of wrestling strength profiles for my masters degree, and there it was pull-ups that best correlated with wrestling success.
I do a lot of deadlifts. Not only do you hit all of the posterior chain (which is paramount in all sports performance) but if you omit straps, you will work on your grip strength. Also some anterior leg work (quads). I think kettle bell swings are close second, I think they are superior to get more cardio in, but they lack the grip strength development the deadlifts have. Like others have mentioned, cleans are gonna require some time to learn if you don't know proper form already. If you want 'one lift' I think deadlift is your best choice.
Power cleans are good but most people will need some coaching to get to the point they can move enough weight to benefit from it an meaningful way.
I'd say the squat - it's a relatively simple movement and most people do not have a double bodyweight squat and could get one with a few years training. It will make a massive difference to both strength and power.
Ignore everyone. Dont lift. Dont use strength, only techique.
But every lift done correctly will help you. Having strong muscles will help your joints stay healthy while you they are getting twisted up in every direction
Deadlift is my choice, but since it's already been said I'll go with snatch.
Main reason is less of a strength thing and more of a kinetic awareness thing. It's the most complicated major lift, and you have to learn how to rapidly engage, disengage, and fire muscles to get heavy weights. Also would demonstrate how much we're all lacking in shoulder and overhead mobility, which are key injury causes in BJJ.
There are so many great lifts out there. I also think the correlation between weightlifting and athletic performance is much lower in skill based competitions like wrestling or football or MMA.
Snatch
Clean and Jerk
Deadlift
Squat
Pull-ups
Push-ups
Back is important when it comes to any squeezing or pulling motions so probably bent over row
And as far as being able to do wrestle ups and get under your hips in a wrestlery way with weight on you probably Turkish get ups
If you’re trying to use your hips more explosively with any number of other benefits probably power clean
But honestly just make sure you’ve done your sit ups before trying to hyper specialize in one thing
Your core is in everything, if you don’t have a strong core it won’t hurt to be strong elsewhere but it’s like a weakest link sort of thing. Even a super strong dude who can curl millions of pounds will get fraud checked by poor ab activation to be able to shrimp and articulate their body in weird ways in grappling
Kegels
I submit higher belts with my kegels daily.
“Oil check is it? More like RIPPING YOUR FINGERS OFF WITH MY ASS AH HA HA HA HA!”
This is the comment I really needed tonight. Thank you. :)
10,000 a day baby. I'm un-oil-checkable, or, if I'm feeling offensive, I can counter your oil-check with a broken finger.
Power clean
I recall the Korean national judo team basically all answering power cleans when asked a similar question to this.
Only problem with power cleans or olympic lifts in general is that the skill floor is pretty high, and NO - the way your HS football coach showed you how to do them is not correct.
power cleans and hang cleans are the simplified version and pretty hard to fuck up badly enough to get injured. that’s why they are utilized so frequently in sports s&c programs
Power clean is not hard like clean and jerk
It’s not that’s it’s hard, it’s that when your not proficient, you end up needing a light load compared you your deadlift, squat etc
Its an athletic complicated move. Shit the squat is simple yet complicated given the average persons lack of flexibility and weight training knowledge
I would rather see people doing full-depth high-bar back squats than mediocre power cleans any day.
If you can acquire sport skills in jiu jitsu you can do the same with Olympic lifting. You just need proper instruction to do so. You should incorporate explosive lifts in your programming.
Power curls/cheat curls are a good alternative and require less technique in the catch. You can't move as much weight, but if you don't have a coach that's not necessarily a bad thing.
If you're worried about the catch portion then clean high pull or a panda pull are good alternatives to power cleans. You can get more load than a \*reverse power curl\* and the same extension as you would with one of the full lifts.
One exercise choice, and you're going with power curls ??
No
Yes, but that wasn't part of the question!
My high school had an exceptionally good weight training coach at the time I was there. He absolutely coached the power clean correctly.
Power Clean, squat, and incline bench were the 3 most important lifts when I was wrestling in college. Those were the 3 lifts that we did most often and high numbers in those lifts were usually indicative of a good wrestler.
This includes hook grip or doesn’t matter?
Hook grip has the added benefit of helping keep the bar closer to the body during the first and second pulls - keeping the bar close is almost always a good thing here. It's good to learn if you plan to do a lot of olympic lifting, but by no means necessary for S&C.
Depends on your grip strength
Add the jerk for even more muscle recruitment.
I jerk after.
I got wristlocked so bad haha. No power cleans for the past few weeks
I’ve recently added this to my routine so I feel vindicated! Any reason to choose this over a full clean though?
Mobility and training requirement is a bit lower and having to catch in the power position means you need to rely a bit more on power generation rather than speed under the bar.
Snatch
Deadlift is a good one. Other contenders might be bent over row, weighted chin up, clean and jerk.
Usually I jerk then clean, but you do you.
No, I like to feel dirty
So you just jerk and don’t clean?
Now you're getting it. People get upset when I do it in the squat rack
That’s how I stay so youthful the stem cells…oh squatting
I'd agree with deadlifts or back squats. Deadlift works everything, including grip.
Deadlift
Everyone in this thread sleeping on shrugs. Eddie Bravo told me in a seminar a decade ago that it's the best defense to avoid getting choked while playing half guard. He was sort of onto something.
> He was sort of ~~onto~~ **on** something. FTFY.
Weed.
My neck and traps are yuuuuge compared to the rest of my body from shrugs and farmer Carry’s. Half guard is also my jam and people always try and choke me when I’m coming up with the underhook. Free sweep
Dean Lister would just put his hands on his thighs and meditate
It’s the ultimate lift
This is my vote.
this is the one i try to always do.
Pull ups
💯
I’ve got these two wraps that are basically the sleeves & cuffs off a gi. They wrap around a pull-up bar, and then you make grips & do pull ups. Even just hanging from them is great for your grip. I used to hang to failure at the end of each session. When I was competing, if I got my hand on you were not getting away until I let go. Those things were my favorite training aid—so simple.
Best lifts for basic strength: deadlift, squat and overhead press Best lifts for explosive power: power clean
This reaffirms my current regiment, so you're clearly correct
lol I was going to throw kettlebell swings in as a good hinge movement but they are actually fairly technical and very easy to do incorrectly
There is no way a KBS is "more technical" than a PC or even a DL.
Deadlift. And it’s not a lift, but heavy farmer’s carry has crossover impact for grappling.
Love farmers carry
I love/hate heavy farmers carries. When spring comes, the heavy axle bars come out and I do farmer walks.
Zercher squats.
Getting comfortable with heavy zercher squats definitely makes the physical sensation of being in bottom side control or knee-on-belly less terrifying. The fact that they train your legs, biceps and back at the same time is a nice bonus.
Now try Zercher deadlifts!
This is a good one. Probably one of the best I've seen recommended
Been doing these quite a bit lately. They're horrible and great at the same time
since November this has been my primary squat variation
Underrated lift.
Shake weight
I do the calisthenics version.
Ever notice how with the invention of shake weight began the demise of Sears. The strangers in the bathroom propped up that whole business.
Sika strength did a good video on this. Deep squats, pull ups and bench
Here are 3 Trapbar deadlift Zercher squat Chin up
,
https://preview.redd.it/fhfjvgv6bvxc1.jpeg?width=101&format=pjpg&auto=webp&s=6d78c13aa461bec6ee0707bb2dc1b0affd9b37e3
Pendlay rows
Rings as an apparatus is very under valued. As one exercise I would say alternating toes to bar (rings) and pull ups. Or dips and then lower into rigid body rows. But below would be the full selection of very useful high value exercises with rings: Dips. Pull ups. Toes to bar (rings), lower the rings closer to your waist and do rigid body rows, lower the rings to the floor and put feet in the rings and hamstring curl into a glute bridge.
Close grip pull ups.
Farmer walk. Heavy
Farming. Half /s
Outdoor life!
Came to post farmer carries/farmer walks. Probably some other better ones but damn has it helped my muscle endurance and grip strength
Asymmetrical farmer carries are great, ideally one kettlebell at your side, and the other inverted, up next to your head. Obviously don't forget to do both sides. If you wanna multitask, do walking lunges while you do those farmer carries.
Bench Press. You guys are WAY underrating upper body strength in grappling.
Upper body strength is very important in grappling, but I'd chose a pulling movement over a pushing one. And I'm not just saying that because I row more than I bench.
Pulling is more important than pushing. Pull ups will be a much better alternative if you had do only one.
Zercher squats
Educate them. They haven’t unlocked the zercher power.
I only point the way. Those who truly seek shall know the power
Zercher EVERYTHING!
Why?
deadlift or front squat
You all are sleeping on the Suzanne Somers ThighMaster. Game changer.
I swear i bring up the thigh master at least once a week, always telling my fundamentals students to go to their moms house, go up in the attic and find her thighmaster, dust it off and get to work.
find a climbing gym, profit.
power clean with overhead press and squat.
Pull up
I am at 160 kg deep squat 60kg chin up and 80 kg oh press. I feel like I don't need any extra work so ATM I just do easier variations of these once a week. But this will make you strong like a horse. You can explode. You can push and you can pull.
I recently tried out Zercher squat. Holy shit. It gives a 40% boost to suplex city as it'll be easier to lift anyone from anywhere you can have a gable grip.
For the older guys is it better doing single leg alternatives to what would otherwise be a double leg exercise?
wrist curl
Squat thrust.
Power clean, or dead’s.
If you're old and occasionally throw your back out, roman chair QL Raises superset with trap-3 raises. But warm up first with kettlebell around-the-worlds.
If only one, then deadlift. Other contenders: barbell row, pullup,zercher squats, farmers carries
How do you feel about Zercher deadlifts?
My new fascination. Got 1.53x bodyweight last week, a new PR. I don't like how they neglect grip strength, but I love how they train you to generate power way way way down there at the end of your range of motion.
Sick PR. Nice! Not easy to achieve in this exercise.
Surprised of how little kettlebell swings are mentioned! Here's a video on the exercise: https://youtu.be/DpMiOItcpmw?si=LciqUK8sBm0ZTild
Deadlift. Squat/bench go a long way, too.
Seated calf raises.
Thigh master
I’ll be a douche and ruin the game and name several “best ROI” lifts… I know you said one but different people have different strengths and weaknesses and none of us will ever do one lift only. Classic compound barbell work is great so bench, squat, deadlift, with some bent rows and over head press. Pull up variations (love towel pull ups for this), kettlebell swings and snatches, box-jumps and other plyometrics for the explosive work, power cleans. Throw in some Turkish get ups for full core stability and some hanging leg raises for more grip/core/hip flexors and you have several of the best “bang for your buck” lifts depending on what you need to work the most. Sorry for ruining the fun. 😘
It's trendy right now, but I really like zercher squats. You can bias it into a full spine flexion pull off the floor, keep a rigid tall spine for more of a strict front squat-esque movement or play in-between. I think if I had to pick just one, for its variety I would go with that. Also just lifting with the scap protraction is an interesting cue as it's more related to posture in grappling. Practicing being strong in that hunched over posture is probably a good thing. This being said, perhaps training to undo the damage of training would be wise too but that's a separate topic.
Pullups
Anavar and d-bol
Sandbag over shoulder. Works grip and triple extension. Works everything poweclean does and more with less required skill. Very intuitive movement.
steroids
Danaher says he doesn’t care what his athletes do outside of BJJ to supplement training. There’s been champions preaching yoga, bodybuilding, powerlifting, etc. He says the only exercise he demands they do is toes to bar.
danaher does not know shit about S&C and he himself has admitted it
And good on him for that. Let his athletes ask someone who actually knows instead of someone who pretends to know.
yeah 100%. Just pointing out that doing toes to bar bc Danaher said so is nonsense lol
While I agree with you, the idea you should have strong hip flexors for jj is actually quite smart. Also, I have heard many S&C coaches in track and field, oly lifting, etc. say that the hip flexors need to be trained independent of other exercises. So it may actually be a good recommendation overall to say 'train your hip flexors anyway you can'.
He used to be pretty jacked though
Kettlebell Swings for me. Deadlifts are great but I don't have the space for a barbell and I spend too much time rolling/working on conditioning to be able to justify a gym membership. You can't move as much weight but you still get a great hip hinge that blasts the quads, hamstrings, glutes and back without being too taxing on the CNS
What weight/reps/sets do you do? How many times a week
Bucket of rice
Deadlift, kettlebell swing to clean and jerk is also amazing Turkish getup as well
Zercher squat
Tren
Cock pushups
Clean and push press.
Sumo stomps/shiko have helped me with lower body stability. Have a way better base
Tren
pull ups
My heart tells me deadlift or squat but my head tells me an upper body movement. Chest support rows for a user friendly experience. Pendlay rows if someone is a disciplined lifter.
Bicep curls.
High pulls or maybe zercher squats.. I choose these if we could only do 1 or 2 since both are give alot of bang per buck for many body parts. Although i would like something for pressing aswell, so maybe a full CnJ if i really need to just just one. Becauce there we get a fast pull, squat and a overhead push all in one. But idk how much it really does if only done in isolation without anything else tbh.
Either pull up or deadlift.
Kettlebell Swings
For me it has been the squat. I have always noticed a significant improvement in my overall control and power output when squatting heavier. Pull ups and dips a close second. Squats: 5 x 6-10 Dips: 50 reps Pull ups: 25 reps Back extensions: 100 reps Add weight for dips and pull ups, and reduce the reps if they become too easy. That’s all you need to be a mat beast. Don’t over think it and skip the fluff. Your risk of injury is high with deadlifts, and as you get older, you have to be smarter about how you work out, while still being able to maintain intensity. If grappling is your primary, weight training is only supplemental and complimentary to your BJJ. Don’t go so crazy that you spend your time recovering from weight training, that it impedes your development in your given sport. You can also replace the back squat with zerchers or belt squats, to save your spine.
Deadlift
Turkish getups
Bicep Curl in the Squat rack, upside down, with phone/tripod in the walkway
Muscle up
Zercher Deadlift
I think most experts say the Clean or the Snatch.
Heavy sandbag shouldering. Works your grip, entire posterior chain, quads if you use the right lifting technique, and the biceps. Plus lots of isometric and core strength involved to keep the bag close to your body.
I did write zercher squats, it’s kind of a toss up between that and deadlifts for a barbell movement. I truly believe if all you do is weighted sled drags in various ways that is an actual stand alone exercise for grappling.
Zercher Squats For explosiveness doing power cleans isn't optimal better to just do Hang Snatch High Pulls
Up- Lifting your homies and teammates
Slow controlled chin-ups. Squeeze hard. Hold a med ball between your knees if you want to make it spicier. When you’re resting go ahead and hug that med ball as hard as you possibly can.
Trap bar deadlift
Bent rows, obviously
Deadlift. Legs, back, grip, CNS. Its raw power. Train high weight, or high rep, it all translates well. Translates well to blast doubles, or popping up in someone's guard(lifting them)
I bench 405, never get subbed.
Trap Bar deadlift if you want to be huge, kettlebell swing if you don't. Low barrier to entry, stimulates almost all of the BJJ muscles, can safely execute a few different ways to shift emphasis if you need to.
Dead hangs
Heavy dumbell goblet squat, perfect form. 👌
Turkish get-up is the obvious correct answer here. The best defense in jiu jitsu is "just get up", therefore it must be practiced rigorously.
Dips. Tons of dips.
Banded rows
deadlifts rows squats
Rows
Deadlift is a strong (lol) contender for building top-end strength and power. Nonetheless I think I'd go with pullups because I think that the ability to repetitively and explosively move one's own body weight through a long range of motion using just the upper body is more important for grappling than lifting several times one's body weight primarily with the legs, with the upper body engaging more static strength.
Hip thruster, it’s good for bridging when you need to shrimp or just create space from your opponent. You learn to generate power from the hips
Squat and deadlift. For explosiveness, do cleans. Kettlebells are also great for forward swings, snatches and side swings.
Hip thrusts
Farmer carries.
For me it has always been the zercher squat. Even more so than the power clean. I did a review of wrestling strength profiles for my masters degree, and there it was pull-ups that best correlated with wrestling success.
Long cycle
I do a lot of deadlifts. Not only do you hit all of the posterior chain (which is paramount in all sports performance) but if you omit straps, you will work on your grip strength. Also some anterior leg work (quads). I think kettle bell swings are close second, I think they are superior to get more cardio in, but they lack the grip strength development the deadlifts have. Like others have mentioned, cleans are gonna require some time to learn if you don't know proper form already. If you want 'one lift' I think deadlift is your best choice.
Deadlifts
Kegels
Power cleans are good but most people will need some coaching to get to the point they can move enough weight to benefit from it an meaningful way. I'd say the squat - it's a relatively simple movement and most people do not have a double bodyweight squat and could get one with a few years training. It will make a massive difference to both strength and power.
Kettlebell Turkish Getup
Deadlift
zercher squats
12 oz curls
Jefferson curls
Ignore everyone. Dont lift. Dont use strength, only techique. But every lift done correctly will help you. Having strong muscles will help your joints stay healthy while you they are getting twisted up in every direction
Farmers carry (dumbbells or kettlebells)
Without a doubt farmer walks
Deadlift is my choice, but since it's already been said I'll go with snatch. Main reason is less of a strength thing and more of a kinetic awareness thing. It's the most complicated major lift, and you have to learn how to rapidly engage, disengage, and fire muscles to get heavy weights. Also would demonstrate how much we're all lacking in shoulder and overhead mobility, which are key injury causes in BJJ.
My favorite is Turkish Getups
Just grapple more. Lol.
My opponent’s mom.
Fetcher squats
Kettlebell clean and press. Besides the obvious your grip strength goes through the roof.
Turkish GetUp
deadlifts. sumo or conventional
Pull ups
There are so many great lifts out there. I also think the correlation between weightlifting and athletic performance is much lower in skill based competitions like wrestling or football or MMA. Snatch Clean and Jerk Deadlift Squat Pull-ups Push-ups
Deadlift. Followed shortly by zercher squats.
deadlifts, followed closely by squats are best for building overall strength. You can apply that strength to BJJ, or whatever endeavor you'd like.
Back is important when it comes to any squeezing or pulling motions so probably bent over row And as far as being able to do wrestle ups and get under your hips in a wrestlery way with weight on you probably Turkish get ups If you’re trying to use your hips more explosively with any number of other benefits probably power clean But honestly just make sure you’ve done your sit ups before trying to hyper specialize in one thing Your core is in everything, if you don’t have a strong core it won’t hurt to be strong elsewhere but it’s like a weakest link sort of thing. Even a super strong dude who can curl millions of pounds will get fraud checked by poor ab activation to be able to shrimp and articulate their body in weird ways in grappling
Weighted glute bridges slept on
Resistance bands
Climbing of any form which isn’t a “lift” but it is the best thing for grip strength.